12 Dec 5 Daily Stretches That Relieve Back Pain
Are you the victim of chronical back pain? Standing or sitting all day can lead to tightness in your back, particularly your lower back. This tightness and pain can lead to potential problems, aside from just being uncomfortable.
Practicing a few of these simple stretches daily will help to strengthen core muscles, stretch out your back, and relieve a little of that pain. Set aside ten minutes in the morning or evening to do these stretches and over time you will find that you have a stronger and more relaxed back. Combat back pain little by little with these simple, no equipment needed, stretches daily.
1. Knee to Chest
Laying flat on your back with your legs extended in front of you, slowly bend your right knee and pull it towards your chest. Wrap your arms around your legs and pull it closer. Hold this stretch for about twenty seconds. Extend your bended knee back to a straight leg position and repeat on the other side. Repeat with three reps on each leg. This knee to chest stretch is a great stretch for the lower back muscles that can also help to align your pelvis.
2. Cat-Cow Pose
Start by kneeling on all fours on the ground. Align your shoulders with your hands and your knees with your hips. Exhale slowly and gently arch your back. Then inhale while slowly rounding your back, like a cat. Move slowly between positions, bringing your spine up in a rounded position and back down into an arched position. Hold each position for about five seconds. Breath deeply and slowly. Repeat for ten reps.
3. Bent-Knee Lying Twist
Lie on your back with your legs extended straight in front of you. Bend right knee and cross it over the left side of your body, using your left hand to gently push your knee towards the floor. Hold this position for fifteen seconds. Rotate back to the center, laying flat again. Repeat on the other side. Do three reps on each side. This movement will stretch your hips and lower back while engaging your abdomen muscles.
4. Cobra Stretch
Laying on your stomach with your legs straight behind you, pull yourself up onto your forearms. Keep your hips pressed to the ground and slowly extend your torso up, straightening your arms and looking up towards the ceiling. Hold for twenty seconds and come back down. Repeat for five reps. This movement will stretch your lower back and engage your abdomen muscles.
5. Childs Pose
This relaxing yoga pose will stretch your shoulders and relax your back. Position yourself on the floor on hands and knees, push your hips backwards bending your knees, reach down to a seated position. Rest your head on the floor. You can hold this position with your arms resting at your sides or extend your arms forward to stretch out your shoulder muscles. You can also lean to one side and then the other for an extra stretch.